Heart diseases are on the rise in India: 5 daily habits that can help keep your heart health in check

Heart diseases are like small bombs planted in the heart of every Indian regardless of age, as physical mobility has reduced and mental race has skyrocketed due to urbanization in India. Less movement, more stress – that’s why high sugar and highly processed foods are making things worse.

In an interview with HT Lifestyle, Dr Bimal Chhajed, senior cardiologist, former consultant at AIIMS and director of SAOL Heart Center in New Delhi, cautioned that it is an indisputable fact that the incidence of heart diseases is on the rise in India. . It becomes extremely important to adopt daily habits and practices that promote good heart health. He lists some important daily habits that can help keep heart health in check:

1. Healthy balanced diet – A balanced diet should include a variety of fruits, vegetables, whole grains, lean proteins, and minimal amounts of oil in cooking. Also limit your intake of processed, high-sugar and trans fat foods. Instead, choose healthy cooking oils like canola or olive.
2. Regular physical activities – Try to exercise at least 30 minutes regularly each day. This may include exercises that increase your heart rate, such as bicycling or brisk walking, as these can all help improve your heart health overall.
3. Quit smoking and avoid alcohol consumption – It is strongly advised to quit drinking alcohol as it can lead to many cardiovascular diseases and to stop smoking to reduce the risk of cardiovascular problems associated with tobacco use.
4. Regular check-up Scheduling regular check-ups with your doctors for overall health and heart monitoring is the most important habit to always keep your heart health in check. This allows early detection of potential issues and timely intervention, including regular monitoring of blood pressure and cholesterol levels.
5. Focus on quality sleep – Make sure you try to get 7-9 hours of uninterrupted, high-quality sleep every night, as this will have a substantial impact on your general health and well-being, including heart health and overall stress reduction.

Saurabh Bothra, CEO of Habuild and certified yoga instructor, assures that taking care of our heart health can defuse the ticking bomb of heart diseases in our hearts and suggests 5 daily habits that can do the same –

1. Make 30-40 minutes of movement non-negotiable! Exercise strengthens the heart muscle, increases HDL (good cholesterol), reduces inflammation and relieves stress. It could potentially reduce belly fat, which is linked to an increased risk of heart disease. Avoid doing excessive exercise. If you have high blood pressure, start slow with low-intensity exercise. Focus on making it a habit without compromising convenience.
2. Include healthy fats in your diet. Foods rich in unsaturated fats and omega-3 fatty acids support heart health. As. Walnuts, nuts and seeds, avocado, flax seeds, chia seeds, cold-pressed peanut oil, etc.
3. Become a label detective. Scan product ingredient lists as many use refined or palm oil which puts our hearts at risk. This is the time to choose wisely.
4. Use practices like pranayama and meditation as your shield against stress. Remember, stress triggers the release of cortisol, diverting the body’s attention from functions essential for heart health.
5. Get quality sleep. This allows the heart to rest, recover, and maintain optimal function, which significantly contributes to overall heart health

It is possible to maintain a healthy heart only by adopting the right lifestyle. In the end, it’s all about developing healthy habits that keep heart diseases at bay.